I asked a top sleep expert why I'm waking up at 3 a.m. again — he instantly spotted my new mistake and how to fix it

I have been struggling with waking up at 3 a.m. repeatedly, despite my efforts to overcome it. Recently, I consulted Dr. Aric Prather, an esteemed sleep expert and professor at UCSF, who quickly pinpointed the root of my issue. He explained how my late-night work habits were sabotaging my sleep and leading to middle insomnia. Dr. Prather recommended establishing a two-hour digital buffer before bedtime to reduce the chances of waking up at 3 a.m. and feeling exhausted the next day.

The key mistake I had been making was working on tasks during the quiet hours leading up to bedtime, which kept my brain alert and made it difficult to transition to sleep. Research shows that working outside regular hours can negatively impact sleep quality and trigger larger Cortisol Awake Responses (CARs), which can cause 3 a.m. awakenings.

To combat this, Dr. Prather advised implementing a calming routine in the two hours prior to sleep, such as reading, taking a warm shower, stretching, or meditating. By establishing this digital buffer and engaging in relaxing activities, I have already noticed a significant reduction in the frequency of my 3 a.m. wake-ups. Additionally, maintaining a consistent sleep schedule, creating a comfortable sleep environment, and ensuring a dark and quiet sleep space have further contributed to improving my sleep quality.